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  6. Chia seeds vs. Bean raw

Chia seeds vs. Bean raw — In-Depth Nutrition Comparison

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How are chia seeds and bean raw different?

  • Chia seeds are richer in fiber, manganese, phosphorus, calcium, selenium, vitamin B3, fats, magnesium, and iron, while bean raw is higher in folate.
  • Bean raw covers your daily need for folate 119% more than chia seeds.
  • Chia seeds contain 25 times more fats than bean raw. Chia seeds contain 30.74g of fats, while bean raw contains 1.23g.
  • Bean raw has a higher glycemic index (33) than chia seeds (15).

Seeds, chia seeds, dried and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Chia seeds vs Bean raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +90.3%
Contains more CalciumCalcium +458.4%
Contains more IronIron +52.3%
Contains more ZincZinc +100.9%
Contains more PhosphorusPhosphorus +109.2%
Contains more ManganeseManganese +137.2%
Contains more SeleniumSelenium +97.8%
Contains more PotassiumPotassium +242.3%
Contains less SodiumSodium -25%
~equal in Copper ~0.893mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +652.1%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +971.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Bean raw DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 0.407g 155%
Folate 49µg 525µg 119%
Fiber 34.4g 15.5g 76%
Manganese 2.723mg 1.148mg 68%
Phosphorus 860mg 411mg 64%
Calcium 631mg 113mg 52%
Selenium 55.2µg 27.9µg 50%
Vitamin B3 8.83mg 1.174mg 48%
Fats 30.74g 1.23g 45%
Magnesium 335mg 176mg 38%
Vitamin B6 0.474mg 36%
Omega-6 (Linoleic acid) 5.835g 34%
Iron 7.72mg 5.07mg 33%
Potassium 407mg 1393mg 29%
Zinc 4.58mg 2.28mg 21%
Vitamin B5 0.785mg 16%
Starch 34.17g 14%
Saturated fat 3.33g 0.235g 14%
Choline 66.2mg 12%
Protein 16.54g 21.42g 10%
Vitamin B1 0.62mg 0.713mg 8%
Calories 486kcal 347kcal 7%
Carbs 42.12g 62.55g 7%
Vitamin C 1.6mg 6.3mg 5%
Vitamin K 5.6µg 5%
Monounsaturated fat 2.309g 0.229g 5%
Copper 0.924mg 0.893mg 3%
Vitamin B2 0.17mg 0.212mg 3%
Vitamin E 0.5mg 0.21mg 2%
Protein per 100 calories 3.4g 6.2g N/A
Calories per 10 g protein 294kcal 162kcal N/A
Weight per 100 calories 21g 29g N/A
Unsaturated / Saturated Fat ratio 7.8 2.7 N/A
Net carbs 7.72g 47.05g N/A
Sugar 2.11g N/A
Sodium 16mg 12mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.237mg 0%
Threonine 0.709mg 0.81mg 0%
Isoleucine 0.801mg 0.871mg 0%
Leucine 1.371mg 1.558mg 0%
Lysine 0.97mg 1.356mg 0%
Methionine 0.588mg 0.259mg 0%
Phenylalanine 1.016mg 1.095mg 0%
Valine 0.95mg 0.998mg 0%
Histidine 0.531mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2399.2%
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +48.5%
Contains more WaterWater +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +908.3%
Contains more Poly. FatPolyunsaturated fat +5714.5%
Contains less Sat. FatSaturated fat -92.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.